Barbell Side Lunge vs Smith Machine Paused Squat
Compare your barbell side lunge and smith machine paused squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, hold that position motionless for two continuous seconds while maintaining muscular tension and foot pressure; no rebound, further sinking, relaxation, or safety-stop contact. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Smith Machine Paused Squat Strength Standards
The paired standards below show what the barbell side lunge and smith machine paused squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Side Lunge / Smith Machine Paused Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Side Lunge vs Smith Machine Paused Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Smith Machine Paused Squat | 191 lb86.6 kg | 230 lb104.3 kg | 269 lb122 kg | 305 lb138.3 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Smith Machine Paused Squat | 201 lb91.2 kg | 243 lb110.2 kg | 284 lb128.8 kg | 322 lb146.1 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Smith Machine Paused Squat | 211 lb95.7 kg | 255 lb115.7 kg | 299 lb135.6 kg | 339 lb153.8 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Smith Machine Paused Squat | 221 lb100.2 kg | 267 lb121.1 kg | 313 lb142 kg | 354 lb160.6 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Smith Machine Paused Squat | 231 lb104.8 kg | 279 lb126.6 kg | 326 lb147.9 kg | 370 lb167.8 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Smith Machine Paused Squat | 240 lb108.9 kg | 291 lb132 kg | 340 lb154.2 kg | 385 lb174.6 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Smith Machine Paused Squat | 250 lb113.4 kg | 302 lb137 kg | 353 lb160.1 kg | 400 lb181.4 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Smith Machine Paused Squat | 259 lb117.5 kg | 313 lb142 kg | 366 lb166 kg | 415 lb188.2 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Smith Machine Paused Squat | 268 lb121.6 kg | 324 lb147 kg | 379 lb171.9 kg | 429 lb194.6 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Smith Machine Paused Squat | 277 lb125.6 kg | 335 lb152 kg | 391 lb177.4 kg | 444 lb201.4 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Smith Machine Paused Squat | 286 lb129.7 kg | 345 lb156.5 kg | 404 lb183.3 kg | 458 lb207.7 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Smith Machine Paused Squat | 294 lb133.4 kg | 356 lb161.5 kg | 416 lb188.7 kg | 471 lb213.6 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Smith Machine Paused Squat | 303 lb137.4 kg | 366 lb166 kg | 428 lb194.1 kg | 485 lb220 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Smith Machine Paused Squat | 311 lb141.1 kg | 376 lb170.6 kg | 439 lb199.1 kg | 498 lb225.9 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Smith Machine Paused Squat | 319 lb144.7 kg | 386 lb175.1 kg | 451 lb204.6 kg | 512 lb232.2 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Paused Squat | 327 lb148.3 kg | 396 lb179.6 kg | 463 lb210 kg | 525 lb238.1 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Smith Machine Paused Squat | 335 lb152 kg | 405 lb183.7 kg | 474 lb215 kg | 537 lb243.6 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Smith Machine Paused Squat | 343 lb155.6 kg | 415 lb188.2 kg | 485 lb220 kg | 550 lb249.5 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Smith Machine Paused Squat | 351 lb159.2 kg | 424 lb192.3 kg | 496 lb225 kg | 563 lb255.4 kg |
Women’s Barbell Side Lunge vs Smith Machine Paused Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Smith Machine Paused Squat | 107 lb48.5 kg | 137 lb62.1 kg | 169 lb76.7 kg | 198 lb89.8 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Smith Machine Paused Squat | 114 lb51.7 kg | 146 lb66.2 kg | 180 lb81.6 kg | 211 lb95.7 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Smith Machine Paused Squat | 121 lb54.9 kg | 154 lb69.9 kg | 190 lb86.2 kg | 224 lb101.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Smith Machine Paused Squat | 127 lb57.6 kg | 163 lb73.9 kg | 201 lb91.2 kg | 236 lb107 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Smith Machine Paused Squat | 134 lb60.8 kg | 171 lb77.6 kg | 211 lb95.7 kg | 248 lb112.5 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Smith Machine Paused Squat | 140 lb63.5 kg | 179 lb81.2 kg | 221 lb100.2 kg | 260 lb117.9 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Smith Machine Paused Squat | 146 lb66.2 kg | 187 lb84.8 kg | 231 lb104.8 kg | 271 lb122.9 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Paused Squat | 152 lb68.9 kg | 195 lb88.5 kg | 240 lb108.9 kg | 283 lb128.4 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Smith Machine Paused Squat | 158 lb71.7 kg | 202 lb91.6 kg | 250 lb113.4 kg | 294 lb133.4 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Smith Machine Paused Squat | 164 lb74.4 kg | 210 lb95.3 kg | 259 lb117.5 kg | 304 lb137.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Smith Machine Paused Squat | 170 lb77.1 kg | 217 lb98.4 kg | 268 lb121.6 kg | 315 lb142.9 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Smith Machine Paused Squat | 175 lb79.4 kg | 224 lb101.6 kg | 277 lb125.6 kg | 325 lb147.4 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Smith Machine Paused Squat | 181 lb82.1 kg | 231 lb104.8 kg | 285 lb129.3 kg | 336 lb152.4 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Smith Machine Paused Squat | 186 lb84.4 kg | 238 lb108 kg | 294 lb133.4 kg | 346 lb156.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Smith Machine Paused Squat | 192 lb87.1 kg | 245 lb111.1 kg | 302 lb137 kg | 356 lb161.5 kg |
How Your Barbell Side Lunge vs Smith Machine Paused Squat Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Barbell Side Lunge and Smith Machine Paused Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell side lunge strength level
The barbell side lunge rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the smith machine paused squat strength level
The smith machine paused squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine paused squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Side Lunge and Smith Machine Paused Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 91.1 kg at 120 lb and 168.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Paused Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Paused Squat standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Smith Machine Paused Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Paused Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 59.9 to 107.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Paused Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Paused Squat standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Smith Machine Paused Squat Exercises Used by This Calculator
Valid results depend on using the specified barbell side lunge and smith machine paused squat technique and load convention. Use strict, repeatable Barbell Side Lunge and Smith Machine Paused Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Smith Machine Paused Squat setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus all plates on both sleeves. Center the bar on the upper trapezius. Set heel centers at measured hip-joint width; outward toe angle is permitted. Position feet so bar center is vertically over midfoot at bottom. Descend until both hip creases are below the top of the knees. Hold that position motionless for two continuous seconds while maintaining muscular tension and foot pressure; no rebound, further sinking, relaxation, or safety-stop contact. Rise to simultaneous hip/knee lockout without heel rise, rehooking, or asymmetry. Count 1–10 reps, each independently paused. Belt/sleeves/chalk/shoes allowed; rebound wraps, suits, assistance, and partials prohibited.
Enter one recent Barbell Side Lunge result and one recent Smith Machine Paused Squat result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Smith Machine Paused Squat — View the individual Smith Machine Paused Squat standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.